Adjusting To Apartment Life: Sleepless Nights And Simple Solutions

Moving into a new apartment is an exciting time, but it can also come with a side effect: not being able to sleep in your new home. This phenomenon is known as the first-night effect, and it happens because humans don't sleep well in unfamiliar settings. Our brains remain alert, monitoring our new surroundings, and we sleep lightly until we feel safe in our environment. This can be a short-term issue, but if left untreated, it can develop into a chronic condition.

You might have adjustment insomnia

Moving into a new apartment can be an exciting time, but it can also be a stressful experience. If you're struggling to sleep after moving, you might have adjustment insomnia. This is a recognised sleep disorder that occurs when you experience a stressful event, such as moving to a new home.

Symptoms of Adjustment Insomnia

Adjustment insomnia is characterised by trouble falling or staying asleep. This can lead to daytime sleepiness and a constant feeling of tiredness. You may also experience negative side effects such as delayed responses, trouble remembering things, confusion, and mood disruptions.

Causes of Adjustment Insomnia

Adjustment insomnia is typically triggered by a stressful event or life change. Moving into a new apartment certainly fits this description, as it involves a lot of changes and can be emotionally draining. The condition can also be caused by environmental factors, such as noise or light, and physical discomfort, like pain or not being able to get comfortable.

Treatment Options

If you think you have adjustment insomnia, there are several things you can do to improve your sleep:

• Stick to a bedtime routine: Try to maintain your normal pre-bed routine and include familiar items like your favourite pyjamas and bedsheets.
• Wind down: Go to bed 30 minutes early, dim the lights, put away electronics, and engage in relaxing activities like reading or meditating.
• Block distractions: Install window treatments to block out street lights and use a smart speaker to create white noise.
• Create a calming space: Choose warm colour tones, use low-wattage bulbs, and opt for plush carpets and upholstered furniture to soundproof your bedroom.
• Limit electronics: Keep the bedroom as a sleep sanctuary, free from electronic distractions.
• Maintain a comfortable environment: Ensure good airflow and a suitable temperature, and consider using a fan or humidifier if needed.
• Reduce clutter: A clutter-free and organised space can improve your sleep quality.

If your insomnia persists or is severely impacting your daily life, consider seeking advice from a healthcare professional. They can help diagnose any underlying conditions and suggest further treatments or lifestyle changes.

Your room is too bright

If your room is too bright, there are several things you can do to reduce the light and get a better night's sleep. Firstly, it is important to understand the impact of light on sleep. Light plays a crucial role in regulating the body's internal clock or circadian rhythm, which signals when to be alert and when to rest. Excessive or poorly timed artificial light exposure can disrupt this rhythm, leading to sleep problems and other health issues.

To mitigate the effects of light in your bedroom, consider the following:

• Use blackout curtains or blinds: Invest in window treatments that can block out most external light, such as blackout curtains or blinds. Honeycomb blinds and shutters can also effectively block light. You can also double up by using a combination of blinds and curtains.
• Control unnatural light sources: Digital devices like smartphones, tablets, and TVs emit blue light, which is particularly detrimental to melatonin production. Power down all digital devices at least an hour before bedtime. If this is not possible, reduce screen brightness and consider using blue light filters or night mode settings.
• Dim the lights before bedtime: Aid the transition from waking to sleep by lowering the lighting in your room. Use low-watt bulbs in bedside lamps to create a relaxing atmosphere.
• Choose the right window furnishings: Opt for window coverings that can be lined with blackout fabric. Curtains, Roman blinds, and roller blinds are good options.
• Use an eye mask: A simple and inexpensive solution is to wear an eye mask that blocks out light. There are various types available, including masks that don't touch your eyelids or those with built-in headphones for those who prefer noise while falling asleep.
• Close the bedroom door: Eliminate light from other rooms by closing the bedroom door. If there is a gap under the door, use a door snake or roll up a towel to block the light.
• Temporary solutions: If you are unable to make permanent changes, consider temporary solutions such as tinfoil or cardboard over the windows. While unattractive, these options can be removed easily in the morning.

By implementing these strategies, you can reduce the brightness in your room and create a more conducive environment for sleep. Remember, it is always best to sleep in as much darkness as possible to promote high-quality sleep and maintain your overall health and well-being.

Your room is the wrong temperature

If you've recently moved into a new apartment and are struggling to sleep, it could be because your room is the wrong temperature.

Your body's core temperature naturally drops as you sleep, so a cooler room makes it easier to fall and stay asleep. The ideal temperature for sleep is between 60°F and 68°F (15.6°C to 20°C). This may vary slightly from person to person, but most doctors recommend keeping the thermostat set between 65°F and 68°F (18.3°C to 20°C) for the most comfortable sleep.

If your room is too hot, you may find yourself remaining in the lighter stages of sleep rather than reaching a deeper, more restorative stage, such as slow-wave sleep. In the lighter stages, it's easier to wake up. Heat can also cause discomfort and restlessness, and it's hard to fall asleep when you're sweaty and dehydrated. A bedroom that's too warm can interfere with your body's thermoregulation abilities and cause fatigue. Warmer temperatures can also decrease the amount of restorative slow-wave sleep and increase the likelihood of waking up after falling asleep.

If your room is too cold, your body will kick into high gear to try and warm up again. Blood vessels will become constricted, breathing will become shallow, and your cardiovascular system will be put under extra pressure.

To optimise your room temperature for sleep, try the following:

• Close the blinds during the day to reduce heat build-up.
• Turn down the thermostat at night.
• Use a fan or air conditioning in hot climates, or a hot water bottle in colder weather.
• Open the windows to promote ventilation.
• Control the humidity in your room.
• Reduce sweating by using a mattress, sheets, duvet, comforter, pillow, and pyjamas made from temperature-regulating materials.
• Take a warm bath an hour or two before bedtime to encourage a natural cool-down effect.

Your room is too noisy

Moving into a new apartment is exciting, but it can also be challenging when it comes to getting a good night's rest. If you're struggling to sleep because your room is too noisy, there are several things you can do to mitigate the issue. Here are some detailed tips to help you create a quieter and more peaceful environment:

Use Sound-Absorbing Materials

One effective way to reduce noise levels in your room is to introduce sound-absorbing materials. Soft and plush items can help to dampen sounds and create a more peaceful atmosphere. Consider adding throw pillows, blankets, and upholstered furniture to your space. These items will not only make your room feel cozier but will also help absorb and reduce noise levels. You can also add plush rugs to your floor, as they can significantly reduce noise, especially if you have hardwood or tiled floors.

Hang Acoustic Panels or Blankets

Acoustic panels are designed to reduce sound energy by absorbing sound waves. Hanging these lightweight panels on your walls, ceilings, or even floors can help block and absorb noise. Alternatively, you can hang soundproof blankets or tapestries on your walls. These blankets are designed to dampen sound, and you can easily hang them using adhesive Velcro strips. Not only will they reduce noise, but they can also add a cozy and decorative touch to your space.

Seal Gaps and Use Soundproof Curtains

Small gaps around your door and window frames can be entry points for unwanted noise. Seal any gaps around your door frame with acoustic caulk and install a rubber door sweep at the bottom to block sound waves from entering. Additionally, consider investing in soundproof curtains for your windows. These curtains are made with soundproofing material and can create a noise-dampening layer over your windows. They also help block out light, promoting a more restful night's sleep.

Rearrange Your Furniture

Strategically rearranging your furniture can also help reduce noise levels. Move large pieces of furniture, such as dressers, bookcases, or couches, against the walls, especially the walls shared with neighbours or facing noisy streets. The fabric and material of the furniture can help absorb sound waves, creating a quieter environment.

Use a White Noise Machine

If you're still struggling with noise, consider using a white noise machine. White noise can help drown out unwanted sounds and create a more peaceful atmosphere in your room. There are also white noise apps available for your phone if you don't have a physical machine.

Remember, it may take some time to get used to the sounds of your new apartment, but by implementing these noise-reducing strategies, you can create a calmer and more relaxing space that promotes better sleep.

Your mattress is uncomfortable

If you've recently moved into a new apartment and are sleeping on a new mattress, it's important to note that all mattresses have a breaking-in period. Mattresses tend to soften over time, which is why experts recommend choosing a mattress that is slightly firmer than your ideal level of firmness. If you chose a mattress that felt perfect in the store but has since softened beyond your preference, this could be the reason why.

Another reason why your mattress may be uncomfortable is that your mattress's foam comfort layer has degraded. Foam degrades over time through regular use, causing the internal structure to stress and fall apart. This happens to all types of foam, including latex, reflex, soft, and memory foam. If this is the case, it may be time to buy a new mattress.

If you are experiencing back or neck pain, your mattress could be the culprit. A sagging mattress can lead to uneven spinal support, causing pressure to build up in your back and neck as you sleep. If you notice permanent body indentations in the mattress, this is a clear sign that it needs replacing.

If you are waking up stiff and sore, your mattress may be providing poor support. The layers of the mattress are meant to work together to support the shape of your spine. The comfort layers should conform to encourage proper spinal alignment without excessive sinking. Similarly, the support core should provide a stable base to support the heavier parts of the body and keep the spine on an even plane.

If you are unable to invest in a new mattress, there are some steps you can take to improve the performance of your current one. Adding a mattress topper can help soften the feel of your bed by providing a deeper "comfort" layer. Firm mattress toppers made from high-density memory foam can make your mattress feel firmer. Alternatively, you can use a spare duvet under your bedsheets directly on top of your mattress to help provide an additional comfort layer.

Frequently asked questions